7pm: steak and pasta meal again with fruit juice
(orange I think it was)

8pm: another 30 minutes on the exercise bike
then watch TV and then go to bed.

——————————————————————

Before jogging in the morning he did a lot of
stretching followed by 10 jumps onto boxes and 10
bursts of sprints, then he went jogging. At 12pm he
sparred. At 3pm he did focus mitt work or heavy bag
work inside the ring. He warmed up for all ring work
with light exercises such as skipping or shadow boxing
or speed ball. At 5pm Tyson did 10 quick circuits,
each circuit consisting of: 200 sit-ups, then 25-40
dips, then 50 press-ups, then 25-40 dips, then 50
shrugs, followed by 10 mins of neck work on the floor.
What an animal! Tyson said that the shrugs “built his
shoulders up” to help unleash punches with his short
arms whilst at the same time building endurance in the
neck. It should be noted though that Tyson couldn’t do
any more than 50 sit-ups a day and 50 press-ups a day
when he was 13, but gradually increasing the reps each
week got him to a higher level over many years, so
that he was doing 2000 sit-ups inside 2 hours every
day by the time he was 20.)

Mike told Ian Darke (Sky commentator) his above
workout regime when he visited England to watch a
Frank Bruno fight in March 1987. Durke told Mike that
Bruno trained like a bodybuilder and asked Mike about
this, but Mike said that floor exercises and natural
exercises work better. Mike explained that his
punch-power comes from nothing more than heavy bag
work “works your strength through the hips” he said,
despite doing shrugs with a barbell he said that
lifting weights has about as much resemblance to
punching as “cheesecake” (contradicting himself though
due to doing shrugs). But his mentor Cus D’Amato
realised that, due to Tyson’s style, he needed
punch-power (not that he didn’t have it naturally
anyway). So Cus got Mike very heavy bags to hit for a
13 yr old, and Cus gradually increased the weight of
the bags Tyson used over time so that by the age of
18-19 Tyson was banging bags that no other man could
budge! Also, Cus used to order Tyson to go jog 3 miles
with 50lbs on his back because he didn’t want Mike
growing any taller (because it didn’t suit his style)!”